Here, several brain health experts share tips for optimizing mental fitness through nutrition and lifestyle habits.
What Is Mental Fitness?
Mental Fitness: A state of optimal mental well-being where your mind is active and sharp.
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Mental fitness also influences every area of your life, including your emotional and physical health.
Its all connected, says Kwik.
But, mental fitness isn’t a destination someone reaches, it’s really a lifestyle, he says.
“There’s no magic pill, but there’s definitely a process.
Here’s Why Nutrition Matters
What we eat can make a significant difference in our mental function.
For starters, eating a well-balanced diet helpsprevent nutrient deficienciesthat could impact our brain health.
But specific nutrients also play an important role in mental fitness and we need to lean into those.
“What keeps us motivated is having a real why behind these healthy habits.
It has much more to do with keeping your brain and body in good shape on the inside.
Boules says how we nourish ourselves also impacts our brain chemistry, structure, and health.
But the good news is that there is solid research on protecting our brains long term.
What’s the Best Approach?
Eating lots of polyphenol-rich plant foods is another facet of these protective eating patterns, she says.
Polyphenols are the compounds that are going to be found in plant foods that generally reside in the pigments.
[They] are anti-inflammatory, disease-fighting, and really good for the health of our brain.
It combines elements of the Mediterranean and DASH diets and can help boost brain health.
Here are some other ways to eat for mental fitness.
But make a run at eat greens every day.
Add Eggs, Turmeric, and Green Tea to Your Meal Plan
Another brain-healthy food is eggs.
He also encouragesusing turmeric, whose active component, curcumin, has been shown to help reduce systemic inflammation.
Its also lower in caffeine than coffee.
Most experts recommend drinking at least 64 ounces of water daily, but even more if you are active.
Dehydration can zap your energy, brain power, and sense of clarity.
“It also helps promote better recognition of hunger and those cues when we’re satiated or full.
Solid nutrition is a nice foundation.
[But] you’re not going to notice a significant benefit from day to day.
That’s a more long-term approach to supporting your brain chemistry and the structure of your brain.
Exercise is probably the best thing that we can do for the health of our brain.
So moving our bodies is crucial to the health of our brain and our metabolic health.”
Plus, exercise is a great way to regulate blood pressure, she says.
Build a Cognitive Reserve
Boules also recommends building a cognitive reserve.
We can achieve this by learning and using new information.
Think of your brain like a muscle and give it a workout.
Manage Stress
Kwik puts a big emphasis onstress managementwith his clients.
Chronic stress has been shown to actually shrink the human brain.
Kwik says experiencing burnout can increase the risk of developing mental health issues such asanxiety disordersand depression.
Bottom Line
Mental fitness is a key facet of overall health.
Together, you’re free to devise a plan that will work for youand boost your mental fitness.
